Nutrition

Put That Spring Back in Your Step

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Written by Swisse Wellness

1. Experiencing asthma and allergies this spring? Fibre could be your answer

As the flowers bloom and the grass grows some of us run for cover. For those experiencing allergies such as hay fever and asthma, spring can cause grief. Extra pollen and wind blowing around dust can be a trigger for asthma and hay fever.

The body’s immune system responds to the allergy causing inflammation. How can diet affect allergies? One way is via our gut microbiome, which influences inflammation in the body (1).

There is a fine balance in the gut of good and bad bacteria. When the bad bacteria flourish that causes all sorts of issues and can cause gut damage(2).

We need to feed the good bacteria and we do that with prebiotic fibre. Eating our fruits, vegetables, wholegrains and legumes provide us with plenty of dietary fibre. Some of these fibres are not digested, moving to the large intestine where bacteria ferment or ‘eat’ them. (3) These fermentable fibres are called prebiotic fibres and help keep the good bacteria numbers high. You will find prebiotic fibre in foods such as unripe bananas, onion, peaches, nectarines, watermelon, dried fruit, legumes, oats, barley, rye bread, wholewheat bread and pasta, cooked and cooled potatoes, rice or pasta (that form resistant starch) and asparagus (4).

Rainbow of food in bowls

2. Spring clean your diet

Do you feel overwhelmed when you think about making dietary changes? Rather than overhauling your whole diet at once, try for one change a day. This can make it easier to achieve and sustain long term, after all it is about making new habits long lasting to have a positive impact to our health.

As the weather gets warmer and the frost disappears the garden begins to sprout. A fresh crop of fruits and vegetables begin to appear. Brightly coloured and bursting with nutrients, these bundles of goodness are just waiting for you. Vegetables. The more the merrier when it comes to vegetables; variety and quantity. Eating a vast array of colours equates to a range of vitamins, minerals and phytochemicals, as these compounds are responsible for many of the colours in plant foods (5). As 96% of Australians are not eating the recommended 5 servings of vegetables a day, this is definitely a habit to ‘spring’ into.

Woman holding kale

3. Refresh your face

Roses are red, violets are blue, your skin is important, so look after it already. Rosa Canina Fruit, to give it its botanical name, is extracted from the “hips” of the rose (see what’s happening here?). Hips are the small fruit seeds that sit behind the flower and are left over once the rose has blossomed and lost its petals. People all over the world have long recognised rosehip oil’s benefits, with early evidence of it dating as far back as the Ancient Egyptians, who mainly used it for healing purposes. In modern times, it's more recognised for its topical skin benefits, thanks to its rich blend of essentially fatty acids, vitamins and antioxidants. And it’s no exaggeration to say that it’s bursting with skin-loving nutrients. It’s a natural source of vitamin E and also contains essential fatty acids specifically known for improving overall skin condition for soft, supple skin.

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Swisse article image spring rosewater mist

4. Treat yourself!

Sit back, relax and slather on a luxurious facial treatment – you deserve it! Swisse Cranberry Pore Perfecting Clay Mask is formulated with pink Australian clay for a gentle, indulgence. It combines natural fruit acids containing AHA and BHA to clarify and purify the skin, helping to refine and tighten the pores for a clear, smooth complexion. Cranberries are so much more than just a delicious dessert or snack - this little wonder-fruit extract is naturally rich in antioxidants.

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Swisse article image spring cranberry mask

5. Get that good hair glow

Spring. That moment you realise there’s more to emerging from winter hibernation than just shaving your legs. Split ends, frizz and breakages are challenges no one likes to deal with. Good news: there are ways to end those bad hair days, pronto. Repeat after me: put the hair dryer down. Towel-dry instead. Yes, your heat styling addiction is one of the major causes of dulls-ville hair. Show your locks some TLC, especially when brushing when wet, as this is when the strands are most sensitive to breakages. As temps rise, sweat does too, but over-washing is also a no-no. This strips all the natural oils from your scalp which can actually cause an over-production of grease, resulting in exactly what you don't want - oil-slick hair.



[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6056614/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448089/

[3] https://www.ncbi.nlm.nih.gov/pubmed/18215222

[4] https://www.monash.edu/medicine/ccs/gastroenterology/prebiotic/faq#6

[5] https://www.nutritionaustralia.org/sites/default/files/eat-a-rainbow-fact-sheet-20130506.pdf